The Best Arm Workout - How to Properly Work Your Shoulders, Biceps, and Triceps for Muscle Growth
Looking for the best arm workout for building muscle mass? Well I am going to share with you a complete arm workout that is guaranteed to give you results.
In order to get the best arm workout, you must target your shoulders, biceps and triceps. I will describe exercises for each of these muscle groups that will help you build muscle for great looking arms.
Shoulders:
A well-developed set of deltoids and traps will help enhance the appearance of both men and women. By working your shoulders, you widen your upper torso. This creates an illusion of a smaller waist making you look leaner.
There are 5 exercises that I recommend for developing your shoulders to the best of their potential:
Shoulder Press
Low Pulley Front Raises
Side Lateral Raises
Rear Delts
Shoulder Shrugs
Triceps:
The importance of a tricep workout is to make sure that you hit all three heads of the triceps. This will give you that nice horseshoe appearance. The ?big? look in your arms actually comes from well-developed triceps. Here are the three exercises I recommend:
Seated Pulley Tricep Extensions
Tricep Pushdown (rope handle)
Tricep Extensions
Biceps:
The bicep has two heads, the short head and the long head. We can hit each of these heads by using very strict bicep movements. Bi-ceps like triceps are used in every day movement and can be over-trained very easily. It is good to sit to three, no more than four exercises in trying to develop these muscle groups. Here are the three I recommend:
Preacher Curls (partial reps keeping range in middle)
Curls on flex machine
Lying Pulley Curls (partial reps keeping range to top half)
There you have it ? the best arm workout. It is good to perform these exercises once a week. Any more than that would be over training the muscles. It is sometimes good to give 8-9 days rest between workouts to allow your arms full recovery. As I said before, biceps, triceps, and shoulders have a lot of supporting muscles we use throughout the day. Over training them is very easy to do and this will prevent proper growth of your muscles during recovery ? the time when muscle growth occurs.
Do not rush your sets either. Make sure to rest for no less than 2 minutes between sets. Try to keep your reps in the range of 6-8 for a max of 6 sets. If you can do 6 sets of 6 reps at a certain weight, it is time to move the weight up. Make sure you can do at least 3 sets of 6 reps.
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